Uploaded March 2025 | Updated September 2026, 2 weeks ago
We are all about getting strong! This workout includes a little bit of everything for an all-around awesome muscle builder! We are using supersets to increase muscular growth and definition! This workout includes supersets with compound and isolation exercises for the upper body, lower body, and abs! You only need your dumbbells, so this is a perfect at-home strength training workout!
30-MINUTE FULL BODY NO REPEAT SUPERSET WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy to maximize your workout! As a reference, I used 10-30lb dumbbells.
- EXERCISE MAT
STRUCTURE
15 SUPERSETS
30 TOTAL EXERCISES
WORK: 45 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-GOBLET SQUAT
-ALT. STAGGERED SQUAT
-SUMO SQUAT
-NARROW ROMANIAN DEADLIFT
-V-SIT SHOULDER PRESS
-PIKE PUSH-UP
-HAMMER CURLS W/ A TWIST
-DRAG CURLS
-KICKSTAND RDL (L&R)
-REVERSE LUNGE (L&R)
-STRAIGHT LEG FIRE HYDRANT (L&R)
-INNER THIGH LIFT (L&R)
-ARMS UP ROW
-REAR DELT FLYS
-TRICEP OVERHEAD EXTENSION
-TRICEP PUSH-UP
-SUMO ROMANIAN DEADLIFT
-LATERAL LUNGE
-HIPS UP CHEST PRESS
-LEGS UP PULLOVER
-ARMS UP MARCH
-PALLOF PRESS W/ MARCH
-SIDE PLANK HIP DROP (L&R)
-OBLIQUE CRUNCH (L&R)
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
We are all about getting strong! This workout includes a little bit of everything for an all-around awesome muscle builder! We are using supersets to increase muscular growth and definition! This workout includes supersets with compound and isolation exercises for the upper body, lower body, and abs! You only need your dumbbells, so this is a perfect at-home strength training workout!
30-MINUTE FULL BODY NO REPEAT SUPERSET WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy to maximize your workout! As a reference, I used 10-30lb dumbbells.
- EXERCISE MAT
STRUCTURE
15 SUPERSETS
30 TOTAL EXERCISES
WORK: 45 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-GOBLET SQUAT
-ALT. STAGGERED SQUAT
-SUMO SQUAT
-NARROW ROMANIAN DEADLIFT
-V-SIT SHOULDER PRESS
-PIKE PUSH-UP
-HAMMER CURLS W/ A TWIST
-DRAG CURLS
-KICKSTAND RDL (L&R)
-REVERSE LUNGE (L&R)
-STRAIGHT LEG FIRE HYDRANT (L&R)
-INNER THIGH LIFT (L&R)
-ARMS UP ROW
-REAR DELT FLYS
-TRICEP OVERHEAD EXTENSION
-TRICEP PUSH-UP
-SUMO ROMANIAN DEADLIFT
-LATERAL LUNGE
-HIPS UP CHEST PRESS
-LEGS UP PULLOVER
-ARMS UP MARCH
-PALLOF PRESS W/ MARCH
-SIDE PLANK HIP DROP (L&R)
-OBLIQUE CRUNCH (L&R)
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
